Today I started my four day-a-week schedule at the gym. I wake up at 4:15 am and get to the gym by 4:45. I run for 15 - 20 minutes to get the blood pumping and then head on over to the free weights with a friend from work. Mondays we work on chest, Tuesday - biceps and triceps, Wednesday - back, and Thursday is yet to be determined. I think it may be a leg day which I'll be looking forward to adding more power to my pedal stroke on the bike. I may decide to take Friday's at the gym and make it ab day to strengthen my core. That will also help me on the bike.
Since TdT is over I can now refocus my cycling efforts on my TTing. That will be nice. Saturdays will still continue to be longer rides but I'll be alternating 60 miles the first and third weekend of the month with riding GMR and working on my climbing the second and fourth. My short 20 mile weekday rides will also take on a higher intensity now that I can focus on my TTing.
My weekly exercise totals should look something like this...
8 - 15 miles running - 12 max if I only go 4 days per week
80 - 160 miles cycling depending on which weekend it falls on
4 - 5 days of weights
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